3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE
WARM UP
10 SDHP 1DB
1 BLDG RUN
10/10 TOE TOUCH
10/10 STEP UPS
10/10 WALKIING PUSH UPS
1 BEAR CRAW WALL CLIMB
2 ROUNDS
WORK OUT HILL
START AT BASE OF HILL
5 ONE ARM PUSH UP HANG CLEAN SQUAT LEFT 30-40
FIREMAN CARRY RUN TO NEXT POLL
5 ONE ARM PUSH PRESS LEFT
FIREMAN CARRY RUN TO NEXT POLL
5 ONE ARM PUSH UP HANG-CLEAN-SQUAT LEFT
FIREMAN CARRY RUN TO NEXT POLL
5 ONE ARM PUSH PRESS LEFT
FIREMAN CARRY RUN TO LAST POLL
10 ONE ARM HANG CLEAN SQUAT OVERHEAD PRESS LEFT
50 SQUATS WITH DB
FIREMAN CARRY RUN DOWN HILL TO START
REPEAT ABOVE WITH RIGHT ARM
then 4min electric chair 225lb
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